Top 15 Lightest Food Weight Recipes That Are Easy to Digest

If you are searching for some low-calorie, easily digestible, wholesome foods with a high nutritional value, then you have come to the right place. We have amazing light food recipes that you can try. These are easy to prepare and can be quickly made. According to the World Health Organization, healthy foods reduce the risk of obesity, cardiovascular problems, and digestive issues effectively. To quite an extent, they may promote satiety. In this article, we have compiled 16 delicious and healthy light food recipes. Read on further for the recipes.

What Is Light Food?

Light food usually consists of a lesser amount of calories, fats, and sugars. These are usually dishes prepared with light forms of cookery-not deep-frying, nor too highly oiled dishes. The main purpose of the preparation of light foods is to give nutritious, enough meals without having to sacrifice flavor.

Why Choose Light Food?

Light food is very good to be consumed by those willing to lose or maintain weight. One can keep to delicious food yet still feed on low-calorie and low-fat foods to advance the health cause. The light food option is often full of nutritional benefits, and hence, is ideal for overall health and well-being.

What Light Foods To Eat To Stay Healthy

A few examples of light foods are lettuce, spinach, and other leafy greens, broccoli, tomato, beetroot, carrot, sweet potato, cucumber, eggplant, scallions, and other seasonal vegetables, semolina, wheat pasta, wheat noodles, skinless chicken, fish, eggs, mushrooms, legumes, buckwheat, sorghum, quinoa, millets, brown bread, homemade multigrain bread, soy, tofu, almonds, walnuts, sunflower seeds, chia seeds, pepita, cottage cheese, ricotta cheese, fruits of low GI like apple, muskmelon, guava, citrus fruits, etc., herbs and spices, and oil in limited quantities like olive oil, avocado oil, rice bran oil, and ghee.

Now that you have an idea of what to include in your light food diet, here are 15 light food recipes that will see you through from breakfast to dinner.

A study conducted on approximately 1057 US adults regarding their eating habits revealed that 8.6% of the people involved themselves in eating fairly healthy food. The majority of the population, 64%, are not even sure about whether they consume healthy food or not. Furthermore, only 4.5% of the population consume very healthy food. So, these light food healthy recipes, which are easy to prepare, may help individuals switch towards healthy eating.

Whether you need something to fill your tummies with a good breakfast, a satisfying lunch, or some light dinner food, these are the recipes that will have you covered. These recipes are quite easy to cook, light, and yummy! Take a look at them.

1. Low-Fat Tarragon Chicken Salad

Prep Time: 7 minutes | Cooking Time: 20 minutes | Serves: 1

Ingredients

• 1 cup chicken breast cubes
• ¼ cup low-fat yogurt
• ⅙ cup dried cranberries
• ¼ cup thinly sliced red onions
• ½ cup chopped celery
• 1 teaspoon dried tarragon
• 1 tablespoon lime juice
• Salt and freshly ground black pepper to taste

How to Prepare

1. Add chicken breast cubes, salt, and black pepper to a pot of boiling water.
2. Cook the chicken for 15-20 minutes until tender.
3. While the chicken cooks, slice the dried cranberries and set them in a bowl.
4. Add yogurt, lime juice, sliced red onions, chopped celery, salt, and tarragon to the bowl.
5. Mix all ingredients well to create the salad base.
6. Once the chicken is cooked, drain and allow it to cool slightly.
7. Toss the chicken cubes into the salad mixture.
8. Mix thoroughly until the chicken is evenly coated.

Enjoy this refreshing salad, perfect for light, easy-to-digest meals.

2. Steamed Cod with Ginger

Prep Time: 5 minutes | Cooking Time: 12 minutes | Serves: 2

Ingredients

• 2 cod fillets
• 1 tablespoon freshly grated ginger
• 1 tablespoon low-sodium soy sauce
• 2 teaspoons sesame oil
• 1 garlic clove, minced
• 2 green onions, thinly sliced

How to Prepare

1. Place cod fillets on a steaming plate.
2. Sprinkle grated ginger and minced garlic on top of the fillets.
3. Drizzle with sesame oil and soy sauce.
4. Steam the fish for 10-12 minutes until it flakes easily with a fork.
5. Once cooked, garnish with thinly sliced green onions.

This low-fat, protein-rich fish dish is light on the stomach and packed with nutrients.

3. Soft-Cooked Eggs on Toast

Prep Time: 5 minutes | Cooking Time: 8 minutes | Serves: 1

Ingredients

• 2 large eggs
• 1 slice of whole-grain bread
• 1 teaspoon butter or olive oil
• A pinch of salt and pepper

How to Prepare

1. Bring water to a gentle simmer in a pot.
2. Carefully lower the eggs into the water and cook for 7-8 minutes.
3. Meanwhile, toast the whole-grain bread and spread butter or olive oil on it.
4. Peel the soft-cooked eggs, place them on the toast, and season with salt and pepper.

This simple and light breakfast provides protein and healthy fats while being easy on digestion.

4. Creamy Rice Porridge (Congee)

Prep Time: 10 minutes | Cooking Time: 40 minutes | Serves: 2

Ingredients

• ½ cup jasmine rice
• 6 cups water or chicken broth
• 1 tablespoon soy sauce
• 2 green onions, thinly sliced
• Salt and pepper to taste

How to Prepare

1. Rinse the jasmine rice thoroughly under cold water.
2. In a large pot, bring water or broth to a boil.
3. Add the rice and reduce the heat to low, simmering for 35-40 minutes until the rice is soft and the consistency is porridge-like.
4. Stir occasionally and add water as needed to maintain consistency.
5. Season with soy sauce, salt, and pepper.
6. Garnish with thinly sliced green onions.

This soothing porridge is perfect for those needing something light and comforting.

5. Banana and Oat Smoothie

Prep Time: 5 minutes | Cooking Time: 0 minutes | Serves: 1

Ingredients

• 1 ripe banana
• ½ cup rolled oats
• 1 cup almond milk
• 1 tablespoon honey
• ½ teaspoon vanilla extract

How to Prepare

1. Place all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy!

This easy-to-digest smoothie is full of fiber, potassium, and natural sweetness, making it ideal for breakfast or a light snack.

6. Steamed Carrot and Zucchini Medley

Prep Time: 5 minutes | Cooking Time: 10 minutes | Serves: 2

Ingredients

• 2 carrots, peeled and sliced
• 1 zucchini, sliced
• 1 tablespoon olive oil
• Salt and pepper to taste

How to Prepare

1. In a steamer, place the sliced carrots and zucchini.
2. Steam for 8-10 minutes until tender but not mushy.
3. Toss with olive oil, salt, and pepper before serving.

A simple, steamed vegetable medley that’s light, easy to digest, and full of vitamins.

7. Poached Salmon with Dill and Lemon

Prep Time: 5 minutes | Cooking Time: 15 minutes | Serves: 2

Ingredients

• 2 salmon fillets
• 1 lemon, thinly sliced
• 1 tablespoon fresh dill
• Salt and pepper to taste

How to Prepare

1. In a shallow pan, bring water to a simmer.
2. Add lemon slices and fresh dill to the water.
3. Place the salmon fillets in the pan, ensuring they are just submerged in the water.
4. Simmer for 12-15 minutes until the salmon is cooked through.
5. Season with salt and pepper.

This light-poached salmon is rich in healthy omega-3 fats and easy on the stomach.

8. Vegetable and Chicken Broth Soup

Prep Time: 10 minutes | Cooking Time: 25 minutes | Serves: 2

Ingredients

• 1 chicken breast, diced
• 1 carrot, sliced
• 1 zucchini, sliced
• 1 celery stalk, chopped
• 4 cups chicken broth
• Salt and pepper to taste

How to Prepare

1. In a pot, bring the chicken broth to a simmer.
2. Add the chicken breast cubes and cook for 10 minutes.
3. Add the sliced vegetables and cook for another 10 minutes until tender.
4. Season with salt and pepper.

This light and hydrating soup is perfect for easy digestion and provides essential nutrients.

9. Baked Sweet Potatoes with Cinnamon

Prep Time: 5 minutes | Cooking Time: 30 minutes | Serves: 2

Ingredients

• 2 medium sweet potatoes
• 1 teaspoon cinnamon
• 1 tablespoon honey

How to Prepare

1. Preheat the oven to 400°F (200°C).
2. Wash and pierce the sweet potatoes with a fork.
3. Place them on a baking tray and bake for 30 minutes until soft.
4. Slice them open drizzle with honey and sprinkle with cinnamon.

A sweet and soft dish that’s easy to digest and full of vitamins like beta-carotene.

10. Soft Mashed Potatoes

Prep Time: 10 minutes | Cooking Time: 20 minutes | Serves: 2

Ingredients

• 4 medium potatoes
• ½ cup milk
• 1 tablespoon butter
• Salt and pepper to taste

How to Prepare

1. Peel and cut the potatoes into cubes.
2. Boil them in water until soft, about 15 minutes.
3. Drain and mash the potatoes with milk, butter, salt, and pepper.

A classic comfort food that is light, creamy, and gentle on digestion.

11. Cucumber and Avocado Salad

Prep Time: 5 minutes | Cooking Time: 0 minutes | Serves: 1

Ingredients

• 1 cucumber, sliced
• 1 avocado, diced
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• Salt and pepper to taste

How to Prepare

1. In a bowl, combine cucumber slices and diced avocado.
2. Drizzle with olive oil and lemon juice.
3. Season with salt and pepper and toss to combine.

This light and refreshing salad is hydrating and easy on the stomach, perfect for a snack or side dish.

12. Soft-baked apples with Honey

Prep Time: 5 minutes | Cooking Time: 30 minutes | Serves: 2

Ingredients

• 2 apples, cored
• 1 tablespoon honey
• ½ teaspoon cinnamon

How to Prepare

1. Preheat the oven to 350°F (180°C).
2. Place the cored apples in a baking dish.
3. Drizzle with honey and sprinkle with cinnamon.
4. Bake for 30 minutes until soft.

A light dessert that’s naturally sweet and easy to digest, ideal for satisfying a sweet tooth without overloading the stomach.

13. Scrambled Egg Whites

Prep Time: 5 minutes | Cooking Time: 5 minutes | Serves: 1

Ingredients

• 3 egg whites
• 1 teaspoon olive oil
• Salt and pepper to taste

How to Prepare

1. Heat olive oil in a non-stick pan over medium heat.
2. Pour in the egg whites and cook, stirring, until soft and set, about 3 minutes.
3. Season with salt and pepper before serving.

Light, protein-packed scrambled egg whites are perfect for a quick, easy-to-digest breakfast.

14. Creamy Oatmeal with Almond Milk

Prep Time: 5 minutes | Cooking Time: 10 minutes | Serves: 1

Ingredients

• ½ cup rolled oats
• 1 cup almond milk
• 1 teaspoon honey
• ½ teaspoon cinnamon

How to Prepare

1. Bring almond milk to a simmer in a small pot.
2. Add the rolled oats and cook for 5-7 minutes until thickened.
3. Stir in honey and cinnamon, then serve warm.

Oatmeal is a light, fiber-rich meal that’s easy to digest, making it an ideal breakfast for anyone looking to keep their meals light.

15. Boiled Asparagus with Lemon Dressing

Prep Time: 5 minutes | Cooking Time: 7 minutes | Serves: 2

Ingredients

• 1 bunch of asparagus
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• Salt and pepper to taste

How to Prepare

1. Bring a pot of water to boil.
2. Add the asparagus and cook for 5-7 minutes until tender but still crisp.
3. Drain and toss with olive oil, lemon juice, salt, and pepper before serving.

This simple and healthy vegetable side dish is rich in vitamins and perfect for easy digestion.

Final Thoughts

These light recipes are easy on the digestive system and packed with nutrients. Whether you’re recovering from an illness, managing digestive issues, or just looking for lighter meals, these dishes can be your go-to option. From soft chicken salads to creamy rice porridges, each recipe focuses on minimal fat, simple ingredients, and easy preparation methods, ensuring a wholesome meal without overwhelming your stomach.